If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect. The last few reps of the heavier sets of 8 should be difficult, but not to failure.

Voodoo's Programming

Voodoo's programming follows the exact same format as the best format available to CrossFitters, that being the CrossFit.com format. No other format has had the most peer review or scrutiny and our formula is by the book. If there was a better way, CrossFit mainsite would do it. We care to offer the best.

Why no RX all the time? We focus on an approach that focuses on the individual. Unless the WOD is a benchmark, follow these guidelines:

Heavy: Something that you could only get for about 5-8 reps, touch and go, on a great day, when fresh.

Medium: Something that you could only get for about 9-15 reps, touch and go, on a great day, when fresh.

Easy: Something that you could only get for about 15-20 or more reps, touch and go, on a great day, when fresh.